not sure kung covered pero nakalagay kasi injuries inccured from risky activities at hindi work related, pero iinquire ko din baka naman pwede. what time kayo nandun? tignan ko kung makakadaan ako malapit lang naman yun sa place ko.
Forgot to mention I hope you've been icing it. Ice works most its wonders in the first 48 hours after injury. After that go with heat, or heat and ice alternating them.
yes sir. done icing. i have my icebag in the office coz when my elbows, wrist and rc are still inflammed after training i always ice them but since i have no time i do it while im working. we also have unlimited supply of ice there. it feels better now and doesnt hurt that much.
i did some chest and arms today. not really my usual routine but i just want to feel my right pec and rotator cuff working since i feel that it's not badly damaged. i didn't lift heavy but focused on volume to get some blood flowing there. my plan is to work that area atleast once a week because i dont want it to be stiff once it fully recovers. i had shoulder problems before and i found out that working the joints and tissues there will help with recovery.
stretch: 15minutes
warm up: bodyweight dips and wide pullups
Flat iso machine press
100lbs x 20-30reps
170 x 20-30 reps
200 x 15 reps
220 x 15-20 reps x 3 sets
seated machine press using reverse grip (pyramid up then dropset)
*didn't count but went as high as 2 slots short of full stack
Inclined iso machine press
200 x 15 reps x 2 sets
210 x 15-20 reps x 3 sets
rear laterals
side laterals
tricep pressdown
machine curls
dumbell curls
kamusta naman sir after the workout? did it still hurt? or did it made you feel better? tama ung sabi mo about working the tissues and joints to keep the blood flowing sa area na yun. I had a lower back injury way back and doing mobility routines while recovering helped out a lot in my recovery.
malaking tulong yung pump para maging loose yung joint after the training kasi parang lumuwag yung mga fibers. medyo masakit mag-angat nung weight sa umpisa pero while pumping tolerable naman. inadjust ko lang yung safety pins ng mas mataas para hindi ako sumobra sa range of motion kasi baka lalo makalas pag na-over stretch. i also kept my elbows closer to the side to put less stress on the RC. may certain angles na masakit talaga magpress kaya hindi ko na pinilit. malaki naging effect nito sakin mentally kasi for sure magiging hesitant ako magadd ng poundage.
hindi sir, tucked a bit to the side. pero delikado talaga ang barbell presses lalo na kasi medyo mahaba yung arms ko. isa pa sa issues na to for me is hindi flat yung likod ko sa bench kasi nakabukol yung scolio ko sa left side kaya mas may stress sa right RC ko while balancing the bar and pressing. kaya tinigil ko na mag barbell sa benches kasi parang hindi pantay yung stimulation ko sa left and right at apektado yung buong frame ko.
ah i see that makes sense na hindi talaga suited ung physiology (term check?) ng katawan mo for BB press. i was just curious lang kasi how come malakas tama sa delts mo while doing BB press thought there is something that needs correction sa form. anyhow, i appreciate the response. get well soon bro.
Sir, tanong ko lang sa experience nyo naman. Saan area kayo naaaggrevate dahil sa imbalance nyo? kasi in my case ramdam ko talaga na hindi pantay feet ko at shoulders (trap area). although im trying to strengthen everything, takot din ako na baka meron palang area na humihina naman as a diminishing return of strength gains. not necessarily mahina in terms of power output but structurally weakened. thanks.
honestly, so far sa kin wala naman akong napapansin luckily, kasi inborn na kasi sakin since i was a kid ung mas mababa ung alignment ng right shoulder ko compared sa left pag nakatayo ako or naglalakad. parang naging second to nature na rin sakin kasi na balansehin ko ung katawan whenever nagshishift suddenly ung center of gravity ko due to my imbalanced leg length.
if there is any body part na meron talagang naagreevate sakin usually it would be my heels sometimes my knees and lower back during super long walks or running or long strides sa stairs. tapos in the weight room naman usually it's my knees noong una though nowadays talagang pinakikiramdaman ko lang talaga palagi kung nasaan ang center of gravity ko and shift my weight accordingly para iwas injury and discomfort. i hoe nasagot ko ng maayos ung tanong mo hehehe
Salamt sir DS, so common denominator talaga is the lower back since sya yung sumasalo halos ng lower and upper body imbalances. core strengthening talaga kelangan para maminimize ang paglala.
yep, kasi un ang nagsastabilize syempre sa buong katawan natin kung baga sa puno eh un ang pinaka trunk natin kaya its very important to have a well trained core it will do a lot of wonders in both pulling and pressing movements. kahit tabingi pa ang spine mo.
@vinch - bro I've posted my meal plan on my journal, any thoughts?
may few suggestions lang ako na nilagay. grabe hindi nako sanay sa ganung meal plan haha. i like the variety! Similar to what i was eating when i bulked nung 2008 minus the veggies.
Hehehe.
Medjo madali kasi ako maumay minsan bro, gs2 ko nga sana yung sayo mas simple, daling iprepare, kaya lang hindi ko yata talaga kakayanin.
Sinubukan ko before yung araw2x na roasted chix, take note ah roasted pa yun hindi lang boiled pero naumay ako hindi ko kinaya haha.
Kaya I salute you sa meal plan mo.
Very simple pero kitang kita naman sa katawan mo ang results.
Iniisip ko na lang ung meal plan ko kahit paano mas better kaysa sa kung ano lang mabibili ko sa labas ng office.
Hehehe.
Medjo madali kasi ako maumay minsan bro, gs2 ko nga sana yung sayo mas simple, daling iprepare, kaya lang hindi ko yata talaga kakayanin.
Sinubukan ko before yung araw2x na roasted chix, take note ah roasted pa yun hindi lang boiled pero naumay ako hindi ko kinaya haha.
Kaya I salute you sa meal plan mo.
Very simple pero kitang kita naman sa katawan mo ang results.
Iniisip ko na lang ung meal plan ko kahit paano mas better kaysa sa kung ano lang mabibili ko sa labas ng office.
ok naman bro yung plan mo, shempre kung ano mas comfortable for you yun ang sundin mo kasi the more na ipipilit mo yung hindi kaya lalo ka magdedeviate sa diet mo. protein is protein anyway. ang maganda mo gawin is stick ka lang dyan sa diet na yan for 6-8 weeks para maobserve mo kung yung meal plan mo na yan will lead you towards gaining or losing weight. try not to change so much para maminimize mo yung variables. after the 8 week period, it will be easier to make adjustments like adding more protein, dropping the olive oil, or switching to rice instead of potatoes etc.
ako rin same lang sa style ni sir vinch, halos pare-parehas na lang yung kinakain ko para di na ko ma stress sa dami/bilang/recipe/meal ang mahalaga eh ma absorb ko yung kelangan. hehehe.
Hehehe.
Medjo madali kasi ako maumay minsan bro, gs2 ko nga sana yung sayo mas simple, daling iprepare, kaya lang hindi ko yata talaga kakayanin.
Sinubukan ko before yung araw2x na roasted chix, take note ah roasted pa yun hindi lang boiled pero naumay ako hindi ko kinaya haha.
Kaya I salute you sa meal plan mo.
Very simple pero kitang kita naman sa katawan mo ang results.
Iniisip ko na lang ung meal plan ko kahit paano mas better kaysa sa kung ano lang mabibili ko sa labas ng office.
ok naman bro yung plan mo, shempre kung ano mas comfortable for you yun ang sundin mo kasi the more na ipipilit mo yung hindi kaya lalo ka magdedeviate sa diet mo. protein is protein anyway. ang maganda mo gawin is stick ka lang dyan sa diet na yan for 6-8 weeks para maobserve mo kung yung meal plan mo na yan will lead you towards gaining or losing weight. try not to change so much para maminimize mo yung variables. after the 8 week period, it will be easier to make adjustments like adding more protein, dropping the olive oil, or switching to rice instead of potatoes etc.
I started working out when I was 17 years old, just like the typical newbie I want to be noticed, to be strong and look good. My goal is simple but the price I have to pay is literally beyond money can buy. I look up to my older cousins who are also into bodybuilding, they were already big and strong at that time but we don’t talk much about weights. It’s like we are competing against each other so their routines and diet are kept personal. I don’t even know where their gym is! I also don’t know of any gym anywhere. I started training in my room everyday for 2 months, doing push ups, sit ups, curls and every move I could think of using whatever is available from old typewriter box to water jugs. Im not genetically blessed, im thin, skinny fat, thick skinned and have scoliosis which is becoming more obvious as I grow. So basically despite the lack of knowledge and genetic potential I prepared myself for the challenge even before hitting the gym for the first time. When I started to formally train in the gym, I did all the stupid stuff, train for 4 hours, all chest workout, no formal back and leg workout etc. I eat crappy food because that’s all I can afford, my sleep is no big deal for me and i have no supps (although I see supps as magic beans during that time). The huge guys in the gym are all bullies, they take my bars, my dumbbells, my plates and don’t respect my workout so I ended up in the corner waiting for them to finish. I moved into a small garbage type gym that is open as long as there is some one inside. I trained there at 12am so I have the freedom to train my way. For years I experimented on training and diet. I trained while injured, I trained with lack of sleep, I trained hungry but every possible setback is not an excuse for me. I did whatever it takes! I was consistent, until one day I noticed that I am not the old me anymore. I felt that I could be more than myself as long as I don’t stop working hard. I started to pay attention to every detail I need to improve, the simple goal turned into a passion. I was able to use my frustrations and insecurities to my advantage and killed it for good! I know nothing about bodybuilding when I started but I don’t regret all the stupid things I did. Im sure that I could have made things better but nothing can beat experience when it comes to gaining knowledge. I did my homework for sure but science can’t give me strength, ego can’t be flexed and excuses can’t build muscles! Consistency gave me results! I’m not there yet that’s why im taking no days off!
Thanks sir dami ako natutunan.
Sana magawa ko sa SW yung wo natin kanina haha.
Sarap halos di bumagal heartbeat ko, superset lakad lang pahinga hahaha.
Ultimo tuloy yung sissy 10lb girly db's parang ang bigat sakin kanina hahaha
Thanks sir dami ako natutunan.
Sana magawa ko sa SW yung wo natin kanina haha.
Sarap halos di bumagal heartbeat ko, superset lakad lang pahinga hahaha.
Ultimo tuloy yung sissy 10lb girly db's parang ang bigat sakin kanina hahaha
Thanks bro, possible mo naman magawa yung ganung set up basta plan mo lang ahead kung papano yung exercise order mo para hindi macut yung rythm kahit madami tao. kita ko naman kanina na naninibago ka pa sa environment dun kaya hesitant ka magadd ng plates but sa taas ng rep range mo pwedeng pwede ka mag pyramid pataas kada set. At sa dami nun, natapos tayo in 1 hour.
Binigla ako ni allen Sir DS, syang hindi na kami naka kuha ng pics kasi parehas kami nagmamadali, may pasok kami ng 12pm. Isang memorable na date ang nangyari at bumilis heartbeat ni allen! hahaSo far my shoulder is slowly getting better although i can still feel some pain on certain angles and when i overstretch it. i trained with allen today and it helped me increase poundage compared to my last upperbody workout. i just wish that i can recover faster so i can lift my usual poundages.
Upperbody July 12, 2013
Duration: 8am-9:15am
stretch and abwork: 20 minutes
warmup: bodyweight dips and Vbar chins
feel set: weighted dips +50lbs and weighted Vbar chins +25lbs
Flat iso press 270lbs superset with weighted Vbar chins +25lbs
Incline iso press 270lbs superset with supported Tbar rows around 170lbs
Seated machine press (underhand) superset with barbell rows 180lbs
rear laterals superset with dumbell rows
side laterals
front raises
tricep rope pressdown superset with dumbell curl/hammer curl
sets around 3, rep range: 8-12
current weight: 165lbs
Thanks sir dami ako natutunan.
Sana magawa ko sa SW yung wo natin kanina haha.
Sarap halos di bumagal heartbeat ko, superset lakad lang pahinga hahaha.
Ultimo tuloy yung sissy 10lb girly db's parang ang bigat sakin kanina hahaha
Thanks bro, possible mo naman magawa yung ganung set up basta plan mo lang ahead kung papano yung exercise order mo para hindi macut yung rythm kahit madami tao. kita ko naman kanina na naninibago ka pa sa environment dun kaya hesitant ka magadd ng plates but sa taas ng rep range mo pwedeng pwede ka mag pyramid pataas kada set. At sa dami nun, natapos tayo in 1 hour.
Oo first time ko mag superset eh pakiramdam ko kasi hindi ko kakayanin hahaha.
Hesitant talaga ko mag add ng weight kasi pakiramdam ko mauubusan ako agad sa hingal nagulat ako na lakad lang pala pahinga natin lol.
Saka nung una nasa isip ko kasi yung bilang ng reps, nasanay ako umasa sa bilang instead sa failure. Now I know. Thanks
Onga di kami nakapag picture parang quickie kasi ang datingan lahat mabilis hahaha.
Sana sa susunod madami na tayo d2 mas nakakagana pag may kasabay e hehe.
Comments
Pero nung nadale ako ng barbwire due to hiking inaccept pa din naman ng medicard.
Swerte lang siguro hehe.
10am kami andun, pag pwede ka punta ka na at ng makapag papic man lang sa maskels mo ehehehe.
Text mo lang ako if ever, pm ko sayo
stretch: 15minutes
warm up: bodyweight dips and wide pullups
Flat iso machine press
100lbs x 20-30reps
170 x 20-30 reps
200 x 15 reps
220 x 15-20 reps x 3 sets
seated machine press using reverse grip (pyramid up then dropset)
*didn't count but went as high as 2 slots short of full stack
Inclined iso machine press
200 x 15 reps x 2 sets
210 x 15-20 reps x 3 sets
rear laterals
side laterals
tricep pressdown
machine curls
dumbell curls
my reps fall within that range.
if there is any body part na meron talagang naagreevate sakin usually it would be my heels sometimes my knees and lower back during super long walks or running or long strides sa stairs. tapos in the weight room naman usually it's my knees noong una though nowadays talagang pinakikiramdaman ko lang talaga palagi kung nasaan ang center of gravity ko and shift my weight accordingly para iwas injury and discomfort. i hoe nasagot ko ng maayos ung tanong mo hehehe
may few suggestions lang ako na nilagay. grabe hindi nako sanay sa ganung meal plan haha. i like the variety! Similar to what i was eating when i bulked nung 2008 minus the veggies.
Medjo madali kasi ako maumay minsan bro, gs2 ko nga sana yung sayo mas simple, daling iprepare, kaya lang hindi ko yata talaga kakayanin.
Sinubukan ko before yung araw2x na roasted chix, take note ah roasted pa yun hindi lang boiled pero naumay ako hindi ko kinaya haha.
Kaya I salute you sa meal plan mo.
Very simple pero kitang kita naman sa katawan mo ang results.
Iniisip ko na lang ung meal plan ko kahit paano mas better kaysa sa kung ano lang mabibili ko sa labas ng office.
ok naman bro yung plan mo, shempre kung ano mas comfortable for you yun ang sundin mo kasi the more na ipipilit mo yung hindi kaya lalo ka magdedeviate sa diet mo. protein is protein anyway. ang maganda mo gawin is stick ka lang dyan sa diet na yan for 6-8 weeks para maobserve mo kung yung meal plan mo na yan will lead you towards gaining or losing weight. try not to change so much para maminimize mo yung variables. after the 8 week period, it will be easier to make adjustments like adding more protein, dropping the olive oil, or switching to rice instead of potatoes etc.
Lunok na lang ng lunok !
Duration 8:00-9:30am
stretch and abwork: 20 minutes
Legpress
250x15x3
300x15x2
420x 12x2
Squats
200x12x2
220x7x2
230x5x2
200x12x1
Deads
300x8x2
330x5x1
330x3x1
Legextensions150x15x6
Standing calf raises 500+ x 20 x 6
Current weight 165lbs (dropped 3lbs, culking in progress!!!)
Thanks bro will do that.
This.
Thanks sir dami ako natutunan.
Sana magawa ko sa SW yung wo natin kanina haha.
Sarap halos di bumagal heartbeat ko, superset lakad lang pahinga hahaha.
Ultimo tuloy yung sissy 10lb girly db's parang ang bigat sakin kanina hahaha
Thanks bro, possible mo naman magawa yung ganung set up basta plan mo lang ahead kung papano yung exercise order mo para hindi macut yung rythm kahit madami tao. kita ko naman kanina na naninibago ka pa sa environment dun kaya hesitant ka magadd ng plates but sa taas ng rep range mo pwedeng pwede ka mag pyramid pataas kada set. At sa dami nun, natapos tayo in 1 hour.
Upperbody July 12, 2013
Duration: 8am-9:15am
stretch and abwork: 20 minutes
warmup: bodyweight dips and Vbar chins
feel set: weighted dips +50lbs and weighted Vbar chins +25lbs
Flat iso press 270lbs superset with weighted Vbar chins +25lbs
Incline iso press 270lbs superset with supported Tbar rows around 170lbs
Seated machine press (underhand) superset with barbell rows 180lbs
rear laterals superset with dumbell rows
side laterals
front raises
tricep rope pressdown superset with dumbell curl/hammer curl
sets around 3, rep range: 8-12
current weight: 165lbs
Oo first time ko mag superset eh pakiramdam ko kasi hindi ko kakayanin hahaha.
Hesitant talaga ko mag add ng weight kasi pakiramdam ko mauubusan ako agad sa hingal nagulat ako na lakad lang pala pahinga natin lol.
Saka nung una nasa isip ko kasi yung bilang ng reps, nasanay ako umasa sa bilang instead sa failure. Now I know. Thanks
Onga di kami nakapag picture parang quickie kasi ang datingan lahat mabilis hahaha.
Sana sa susunod madami na tayo d2 mas nakakagana pag may kasabay e hehe.
Tanong ko lang po paano yung sinasabi niyong supersets at rest period sa workout?
Thanks!